Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks
1 . For 4 Sets:
2 Jerks from rack
*Increase weight each set
2 . 4 Rounds for Time:
200 Meter Row
15 Wallballs
10 Handstand Push ups
5 Burpees over rower
CrossFit Havoc 